Broccoli vs. Mustard Greens — In-Depth Nutrition Comparison
Compare
Differences between Broccoli and Mustard Greens
- Broccoli is higher in Vitamin C, Folate, Vitamin B5, and Vitamin B6, however, Mustard Greens is richer in Vitamin K, Vitamin A, Copper, Calcium, and Vitamin E.
- Mustard Greens's daily need coverage for Vitamin K is 409% higher.
- Broccoli has 7 times more Folate than Mustard Greens. While Broccoli has 63µg of Folate, Mustard Greens has only 9µg.
The food types used in this comparison are Broccoli, raw and Mustard greens, cooked, boiled, drained, without salt.
Infographic
Infographic link
Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +61.5% |
| Contains more PotassiumPotassium | +95.1% |
| Contains more ZincZinc | +86.4% |
| Contains more PhosphorusPhosphorus | +57.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +316.7% |
| Contains more CalciumCalcium | +151.1% |
| Contains more IronIron | +19.2% |
| Contains more CopperCopper | +198% |
| Contains less SodiumSodium | -72.7% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +252.6% |
| Contains more Vitamin B1Vitamin B1 | +73.2% |
| Contains more Vitamin B2Vitamin B2 | +85.7% |
| Contains more Vitamin B3Vitamin B3 | +47.6% |
| Contains more Vitamin B5Vitamin B5 | +377.5% |
| Contains more Vitamin B6Vitamin B6 | +78.6% |
| Contains more FolateFolate | +600% |
| Contains more CholineCholine | +4575% |
| Contains more Vitamin AVitamin A | +1885.6% |
| Contains more Vitamin EVitamin E | +128.2% |
| Contains more Vitamin KVitamin K | +483.4% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.82 g
Fats:
0.37 g
Carbs:
6.64 g
Water:
89.3 g
Other:
0.87 g
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
| Contains more CarbsCarbs | +47.2% |
| Contains more OtherOther | +27.9% |
| Contains more FatsFats | +27% |
~equal in
Protein
~2.56g
~equal in
Water
~91.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.039 g
Monounsaturated Fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.038 g
Saturated Fat:
Sat. Fat
0.012 g
Monounsaturated Fat:
Mono. Fat
0.11 g
Polyunsaturated fat:
Poly. Fat
0.046 g
| Contains less Sat. FatSaturated Fat | -69.2% |
| Contains more Mono. FatMonounsaturated Fat | +900% |
| Contains more Poly. FatPolyunsaturated fat | +21.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 34kcal | 26kcal |
|
| Protein | 2.82g | 2.56g |
|
| Fats | 0.37g | 0.47g |
|
| Vitamin C | 89.2mg | 25.3mg |
|
| Net carbs | 4.04g | 2.51g |
|
| Carbs | 6.64g | 4.51g |
|
| Magnesium | 21mg | 13mg |
|
| Calcium | 47mg | 118mg |
|
| Potassium | 316mg | 162mg |
|
| Iron | 0.73mg | 0.87mg |
|
| Sugar | 1.7g | 1.41g |
|
| Fiber | 2.6g | 2g |
|
| Copper | 0.049mg | 0.146mg |
|
| Zinc | 0.41mg | 0.22mg |
|
| Phosphorus | 66mg | 42mg |
|
| Sodium | 33mg | 9mg |
|
| Vitamin A | 623IU | 12370IU |
|
| Vitamin A | 31µg | 618µg |
|
| Vitamin E | 0.78mg | 1.78mg |
|
| Manganese | 0.21mg |
|
|
| Selenium | 2.5µg | 0.6µg |
|
| Vitamin B1 | 0.071mg | 0.041mg |
|
| Vitamin B2 | 0.117mg | 0.063mg |
|
| Vitamin B3 | 0.639mg | 0.433mg |
|
| Vitamin B5 | 0.573mg | 0.12mg |
|
| Vitamin B6 | 0.175mg | 0.098mg |
|
| Vitamin K | 101.6µg | 592.7µg |
|
| Folate | 63µg | 9µg |
|
| Choline | 18.7mg | 0.4mg |
|
| Saturated Fat | 0.039g | 0.012g |
|
| Monounsaturated Fat | 0.011g | 0.11g |
|
| Polyunsaturated fat | 0.038g | 0.046g |
|
| Tryptophan | 0.033mg |
|
|
| Threonine | 0.088mg |
|
|
| Isoleucine | 0.079mg |
|
|
| Leucine | 0.129mg |
|
|
| Lysine | 0.135mg |
|
|
| Methionine | 0.038mg |
|
|
| Phenylalanine | 0.117mg |
|
|
| Valine | 0.125mg |
|
|
| Histidine | 0.059mg |
|
|
| Fructose | 0.68g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet | Equal | |
People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
61%
186%
Minerals Daily Need Coverage Score
19%
17%
Comparison summary
Which food is lower in Sugar?
Mustard Greens is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Mustard Greens contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Mustard Greens is lower in Saturated Fat (difference - 0.027g)
Which food is cheaper?
Broccoli is cheaper (difference - $1)
Which food is richer in minerals?
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)